Day 1

Day 2

Activation Warmup - Day 1

Shoulder Taps (2 x 8 each side)

• Limit weight shift as much as possible

Prone Y Handcuffs (2 x 12)

Bird Dogs (2 x 10 each side)

• Engage core(squeeze butt, stomach, and back) through whole lift

3 Way Lunge (2 x 4 each leg)

Activation Warmup - Day 2

3 Way Ham Touch with Reach (2 x 3 each side)

• No med-ball, use body weight.

Body Weight Squat (2 x 10)

• Engage core(squeeze butt, stomach, and back) through whole lift
• Focus on Butt sinking below knees(90 degrees of more)

Side Dips (2 x 15 each side)

• Elbow under shoulder

Wall Angels (2 x 10)

• Elbows, wrist, and hands in contact with the wall the whole time.

Exercises - Day 1

Skater Jumps with Pause (3 x 6 each leg)

• Pause for 1 second after landing

(PAIR WITH)

Single Leg(SL) Hops for Distance (3 x 10 each leg)

• Hop as far as possible each time
• 10 jumps with each leg

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Back Squat (Warm Up x5, Warm Up x3, Warm Up x1, x 3 ECC, x 3 ECC, x 3 ECC)

6 seconds to reach the bottom of movement(ECC = Eccentric)

Rest 60 seconds between sets

• Tuck tail bone underneath the spine
• Engage core(squeeze butt, stomach, and back) through whole lift
• Hinge at hips and knees
• Knees go slightly forward, but stay behind toes
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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• Dumbbell Bench (Warm Up x 8, Warm Up x 5, x 4 ECC, x 4 ECC, x 4ECC)

6 seconds to reach the bottom of movement(ECC = Eccentric)

Rest 60 seconds between sets

• Bring weight down to tap inside of shoulder(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale
• Focus on keeping both elbows out from body between 75 - 45 degrees

(PAIR WITH)

Cobra's (3 x 10)

• Hold for 3 seconds at top of cobra
• Hands & feet get off the ground

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Incline Dumbbell(DB) Row (2 x 12)

• Bench at 45 degree angle
• Squeeze muscles between shoulder blades

(PAIR WITH)

Single Leg(SL) Dead Stand Up (2 x 5 each leg)

• Start with knee at 90 degrees or a little below

(PAIR WITH)

Band Anterior(Ant) Tib Isolation (2 x 30 seconds - each)

• Hold for 30 seconds on each foot

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Dumbbell RDL (2 x 12)

• Focus on keeping your back straight(Think about keeping chest out)

Tri Push Down (2 x 12)

• Full range of motion each rep

Standing Ankle Rocker (2 x 12 each)

• Have foot 3 - 5 inches from wall

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Dumbbell Farmer Carry (1 x 50 yards)

• Engage entire core. Pinch shoulder blades together, stick chest out

Exercises - Day 2

Altitude Drop Split Squat (3 x 3 each side)

• Use 18-24" box
• Foot lands farther out than knee(90 degree angle or more between ankle and knee)

(PAIR WITH)

Split Squat Jumps (3 x 12 total jumps)

• Back knee 2-3 off floor
• Move explosively
• Focus on keeping front knee behind the front toe

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Front Squat (Warm Up x 5, Warm Up x 5, Warm Up x 1, x 6, x 6, x 6)

-Alternate Front Squat Grip

60 second rest between sets

• Tuck tail bone underneath the spine
• Engage core(squeeze butt, stomach, and back) through whole lift
• Hinge at hips and knees
• Knees go slightly forward, but stay behind toes
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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Bench (Warm Up x 5, Warm Up x 3, Warm Up x 1, x 6, x 6, x 6)

Rest 60 seconds between sets

• Start with weight above chest
• Bring weight down to tap your chest(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale

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Bulgarian Split Squat (Warm Up x 5 each leg, x 8 each leg, x 8 each leg)

• Front foot barely in front of body
• Keep squatted knee behind toes
• Focus on going straight down with bent knee

(PAIR WITH)

Dumbbell(DB) Shrugs (2 x 15)

• Pinch shoulder blades
• Bring shoulders up to ears

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Single Arm(SA) Dumbbell(DB) Shoulder Press "foot up" (2 x 9)

(PAIR WITH)

Lat Pull Down (2 x 10)

• Pinch shoulder blades when bringing bar down to chest
• Keep chest out/up

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Stability Ball(SB) Stir the Pot (2 x 10 each direction)

• Clockwise and counterclockwise

(PAIR WITH)

Landmine Rotation (2 x 10 each side)

• Use corner of wall or corner of squat rack
• Stand upright with core engages(squeeze butt, stomach, and back) through whole lift

(PAIR WITH)

Glute Kickback (2 x 30 seconds)

Hold leg in upright position for 30 seconds. Squeeze Glute

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Single Arm(SA) Dumbbell(DB) Overhead(OH) Carry (1 x 40 yards, each arm)

• Focus on keeping upper body as still as possible - No swaying from side to side.

Day 3

Activation Warmup

Side Plank Clam (2 x 10 each side)

• Open knee as far as possible without letting hips drop to ground

Cross Over/Under Lunge (2 x 4 each side)

• Step over midline of body
• Try not to turn your hips

Prone I's, Y's, T's, A's (2 x 5 each position)

• Prone IYT's
• Prone A's
• Combine all 4 movements

Glute Lift (2 x 10 each leg)

Squeeze glutes at the top

Exercises

Goblet Lateral Squat Pause (3 x 8 each side)

• Pause for 2 seconds at bottom of lateral squat

(PAIR WITH)

Broad Jumps (3 x 3)

• Jump as far as you can each time

(PAIR WITH)

Eccentric(ECC) Push Up Pause (3 x 4)

• Lower down in 3 seconds - Eccentric Movement
• Pause for 2 seconds at bottom of push up

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Close Grip Bench (Warm Up x 5, Warm Up x 3, Warm Up x 1, 3x3 - 6 seconds ECC)

• Grip bar shoulder width apart
• Elbows come to the sides of chest

(PAIR WITH)

Cross Flexion

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Split Squat (Warm Up x 8, Warm Up x 5 each, 3 x 3 - 6 seconds ECC)

Bar loaded on back

• Front knee does not go past toe
• Go straight down with back knee, 2 inches from ground.

(PAIR WITH)

Fire Hydrant Iso (3 x 30 seconds each leg)

• Hands under shoulders
• Knee goes out at a 45 degree angle from hip
• Engage core(squeeze butt, stomach, and back) through whole lift
• Hold for 30 seconds

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Dumbbell(DB) Prone Row Iso (2 x 20 seconds)

Laying face down on bench

• Weight should be tough to hold in this position at the end of 20 seconds
• Squeeze shoulder blades together

(PAIR WITH)

Overhead(OH) Side Raise (2 x 12)

Use light weight

• When hands reach shoulders, rotate hand.
• Ends of dumbbells face each other at the top of the lift

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Straight Arm(SA) Tri Push Down (2 x 12)

(PAIR WITH)

Zottman Curl (2 x 10)

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Cross Over Goblet Carry (1 x 40 yards each side)

WALK SIDEWAYS WITH CROSSOVER STEP while in goblet position

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Band 4 way Neck Iso (1 x 15 seconds each way)